CrossFit One World – CrossFit
Power Snatch (10 Min E2MOM
6 Rep Power Snatch
@ 70% – 75%)
Snatch Balance (4 Rounds of 90 Sec
3 Rep Snatch Balance
@ 30% of Power Snatch)
$$ Single Ladies (3 Rounds for reps)
EMOM for 17 minutes:
1 Minute of: Chest-to-Bar Pull-Ups
1 Minute of: Overhead Squats (75/55 lb)
1 Minute of: Double-Unders
1 Minute of: Power Snatches (75/55 lb)
1 Minute of: Burpees
1 Minute of: Rest
This EMOM Work is going to test us. Here is a breakdown of each movement.
Chest-to-Bar: Not everyone has this pulling skill, and that’s fine. Let’s all work toward getting as high as possible on the pull; if it’s ring rows, great. If it’s getting our chin over the bar in singles, perfect. If you have Chest-to-Bars, even better, piece together whatever you can do. This workout is ideal for practicing this gymnastics technique.
Overhead Squats will come from the floor, so be mindful that every time the bar is set down, it will also require us to perform a Clean and Jerk or Snatch to get the bar in the overhead starting position. The weight should feel light, so holding the bar through the biggest set you can manage without putting it down. Our core and shoulder stability is key during this movement, so focusing on controlled breathing will help us maintain that tight position.
Double-Unders are placed in the middle for a reason. Try to stay relaxed and keep your arms low. This is a great opportunity to get in as many reps as possible, but make sure you stay below redline.
Power Snatches, use your posterior chain, ensure your starting position is low, and your hamstring is activated before each pull. I suggest quick small sets.
Burpees give all you’ve got. You have 1 minute of rest before you begin again.
INSTRUCTIONS
Every minute on the minute (EMOM) for 17 minutes, perform one of the following in the order written: Chest-to-Bar Pull-ups, Overhead Squats, Double-Unders, Power Snatches, and Burpees. Rest during the following minute, then begin again with Overhead Squats at the top of minute 7.
Record your score as the total reps completed across all the movements when the 17 minute clock stops.